Side-Bend

Side Bend Exercise Instructions

Starting Position:

1. Begin by placing the stability ball on the floor.

2. Lie sideways on the ball with your hips and lower back supported, ensuring your body is in a straight line from head to toe. Your lower body should be extended along the length of the ball.

3. Position your feet flat on the floor for stability, keeping them together.

Hand Positioning:

4. Place one hand behind your head, gently cradling it with your elbow pointing outwards.

5. Your other hand can rest on your waist or extend along the side of your body for balance.

Movement Execution:

6. Inhale deeply to prepare.

7. As you exhale, engage your core muscles and lift your torso upwards, bending to the side towards the ball. Focus on a smooth and controlled motion.

8. Aim to bring your elbow towards your hip without using momentum. Keep your movements fluid and steady.

9. Hold the top position for a moment, squeezing your oblique muscles, then slowly lower back to the starting position as you inhale.

Repetitions:
10. Perform 10-15 repetitions on one side, then switch to the other side and repeat.

Tips:

• Keep your movements controlled to avoid straining your lower back.

• Ensure your head and neck remain aligned with your spine throughout the exercise.

• Adjust the position of the ball if necessary to maintain comfort and balance.